Total 105 min
3 sets of: 200m row, 10 lunges, 5 squat cleans 25, 30, 35 35 40 45 50, BMU practice
Skillwork: HS/HSW practice for 10 min

A.
Every two minutes, for 12 minutes (6 sets):
Front Squat x 2 reps
Build by feel.

B.
2014 Granite Games Final Workout
Perform the following two segments against a running clock…
For time:
Row 40 Calories
50 Alternating Pistols > 30
30 Toes to Bar
10 Bar Muscle-Ups > green rubber band

Result: 13.49

When the running clock reaches 9:00, begin part II… > 15.00
For time:
Row 20 Calories
3 Squat Cleans (285/180 lbs) = 82 kg > 55 kg
2 Squat Cleans (295/190 lbs) = 86 kg > 57.5 kg
1 Squat Clean (305/200 lbs) = 91 kg > 60 kg :)
Result: 6.56

Avg/max HR 176/187